Bodybuilding Arms Plateau Buster Workout

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The arms are, are by far the #1 muscular area of the body that interest the greatest number of bodybuilders.

The arms are by far the muscular area of the body that interest the greatest number of bodybuilders. Even with limited time and less training equipment both the novice and advanced trainer will somehow find the wherewithal to include some type of arm work in his schedule. As a result of this fascination with arms many new and innovative training routines are constantly being brought to the attention of the arm-happy public.

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A training system which allows a terrific pump, increases strength due to the use of heavy weights and can be completed in a short period of time is the ‘two and one system. Here is how it works. You perform two sets of six reps of an exercise, with one minute rest between them. Then immediately following the second set, do one set of another exercise using ten to twelve reps. The first exercise should be of an isolated nature; the second one a compound exercise that uses both the muscle that you are training with assistance of other associated muscles.

This method is particularly effective on triceps that stubbornly refuse to pump up or grow. If you enjoy training heavy and light, then you will enjoy using the “two and one” system. Here is a workout that has proven effective in overcoming many a sticking points:

Triceps

Tricep Pushdowns—2 sets of 6 reps (one minute rest)
Dips—1 set 10-12 reps
Same as No. 1
Same as No. 2
Lying Tricep Extensions—2 sets of 6 reps (one minute rest)
Close grip bench press—1 set 10-12reps
Same as No. 5
Same as No. 6

Biceps

EZ bar curl—2 sets of 6 reps (one minute rest)
Bent forward, Barbell Concentration Curls— 1set 10-12 reps
Same as No. 1
Same as No. 2
Preacher bench EZ bar curl—2 sets of 6 reps (one minute rest)
Shoulder width chins—1 set 10-12 reps
Same as No. 5
Same as No. 6

There are many variations of this type of training, which can be used to increase the intensity of the workout. To greatly intensify the workload you can finish off your last set of each exercise by doing about ten single reps with about 30 seconds between each one. Alter your last possible rep, start reducing the weight of the bar and do descending sets for three or more reps until you cannot possibly move your arms.

A short, fast productive training session like this will leave your arms flushed, bloated and you will have a sense of accomplishment as you look forward to your next training session.

Tags: Arms